Healthy breakfast recipes for weight management

Kim Grundy is a mom, writer, expert laundry folder and sandwich maker, not necessarily in that order. Raised in Oklahoma, she is now a West Coast gal and lives in California with her husband and two sons, along with one dog, two fish (oo...

Low calorie breakfast recipes

Studies have shown that skipping breakfast leads to being overweight, which is why these quick and healthy breakfast recipes for weight management are so helpful. Most experts agree that eating a nutritious breakfast that is high in fiber and protein not only revs your metabolism, but gives you enough energy to get through the day.

Studies have not only shown that eating a healthy breakfast gives you energy, but that when you do you are more likely to pass up high calories foods later in the day. "Breakfast is the most important meal of the day as it helps jumpstart your body's metabolism," says Dr. Joy Ohayia, author of Your Prescription For Total Wellness. "However, many folks do not consume breakfast for various reasons, the most common being 'no time.'"

The healthy breakfast recipes listed below are low in calories and high in nutrition. Some of these recipes you can make the night before and pop them in the microwave in the morning -- or you can quickly assemble them in the morning.

Layered fruit and yogurt parfait

SERVES 1

This healthy breakfast recipe, courtesy of Francesa Pucher of Fitness 121, is a nutritious start to your morning.

Crustless Quiche

SERVES 6

"This recipe has an excellent taste and a creamy texture," says Brenda J. Ponichtera, registered dietitian, award-winning author and editorial advisor for Today's Diet and Nutrition. "We especially like the flavor when using yogurt."

Ingredients:

1/2 pound extra-lean ground beef, or ground turkey (with 7% fat)

1 package pork sausage

1/4 teaspoon salt (optional)

1/8 teaspoon ground black pepper

1-1/2 cups egg substitute (equal to 6 eggs)

1/2 cup fat-free sour cream

1/2 cup fat-free plain yogurt or 1/2 cup fat-free milk

1/3 cup sliced green onion

1/4 cup reduced-fat cheddar cheese, grated

Directions:

Preheat oven to 350 degrees F.

Brown ground meat, with seasonings, in a skillet that has been sprayed with non-stick cooking spray.

In a medium bowl, using a wire whisk, beat eggs with sour cream and yogurt (or milk) until smooth.